Session One
A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 2 reps
Build to roughly 90% over the course of the 8 sets.
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean x 3 reps @ 60-70%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Hang Clean @ 70-80%
Followed by…
Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk x 1 rep @ 85-95%
C.
Three sets for times of:
30/20 Calories of Assault Bike
20 Overhead Walking Lunges (135/95 lbs)
Rest 3-4 minutes
Go hard on these sets!
Session Two
A.
Four sets of:
50-Foot Handstand Walk to Wall + Max Reps Strict Handstand Push-Ups + 30-seconds Handstand Hold
Rest as needed
If you fall off the wall during your handstand push-up set, terminate the set, wait 60 seconds and kick back up to the wall for handstand push-ups x max reps, immediately followed by a 30 second handstand hold.
B.
Every 4 minutes, for 20 minutes (5 sets) for times:
Row 500 Meters
3/2 Legless Rope Climbs
C.
For completion:
Hollow Body Hold + Sit-Up to L-Sit Hold x 15 reps
followed by…
x 30 reps
followed by…
Backward Straddle Scoots x 40 feet
followed by…
Three sets of:
Hand Plank Shoulder Taps
x 60 seconds
(perform at max speed)
session 1
a. 100/105/110/115/120/125/130/135kg
b.85/90/95kg
100/105/110kg
115/117.5/120/122.5/125/127.5 F jerk
c. 2:54/2:54/2:52
session 2
a. 15/12/10/10
b. 2:55/2:58/3:05/3:25/3:30
c. done
Session 1
Split Jerk – Built from 80-120
H-HC – 85
H-HC + HC – 100, 110, 112
CNJ – 6×1@120 (felt a bit slow today and lacking snap so stuck to the lower percentages in the lifting but kept technique clean)
Airbike + OH Lunges – 3:03, 3:04, 2:58
Session 2
Handstand Work – Complete (8, 8, 8, 9 reps on sHSPU)
Midline Work – Complete
Was unable to fit in Row and RC workout
Session Two
A.
Four sets of:
50-Foot Handstand Walk to Wall + Max Reps Strict Handstand Push-Ups + 30-seconds Handstand Hold
Well my strict were unavailable after a 50 ft handstand walk… so I came off the wall… rested 30 seconds and did 3 each round.
Only had time for this this afternoon.
Session 1
A. Split Jerk
275 all sets
B. High hang Clean
210 all sets
High hang + hang Clean
240 all sets
CJ
270 all sets
C. 3 sets for time
2:40/2:58/3:04
Session 2
A. 4 Sets
Max reps Strict HSPU
10/10/7/7
B. E4MOM
3:15
3:22
3:30
3:46
3:54
Session One
A.
Split Jerk x 2 reps
105-125-135-145-155-165-175-180 PR double
B
High Hang Clean x 3 reps @ 60-70%
120
High Hang Clean + Hang Clean @ 70-80%
135
Clean & Jerk x 1 rep @ 85-95%
155
C.
Three sets for times of:
30/20 Calories of Assault Bike
3:24, 3:26, 3:23
So wrist is a little cooked in the rack possition and in handstands. did what i could.
1 session:
Split jerks doubles upto 85% – 70/80/90/100/105/110/115/120/125kg
Clean pulls instead of clean work (wrist)
2reps emom x 10min – 4set @ 110kg 2@115 4@120kg.
Skipped handstands.
Assault bike oh lunge – 2.51 / 2.52 / 3.01
Need to be faster on bike.
Rest 10mins
Row and 3 legless
3.05 / 3.09 / 3.20 / 3.26 / 3.30
Maybe a little too much rest between legless, didnt want to get stuck half way up.
Session 1
A. 205,220,235,250,265,280,295,310
B1) 220 All sets
2) 250,260,270
3) 5×285, 1×295
C. 3:24, 3:21, 3:22. All lunges could be unbroken. With a small room, I had to make several turns. Turned almost every 6 steps.
Session 2 right after first
B. 3:33, 3:35, 3:40, 3:59, 4:51. Cratered on last set.
Session 1
Jerk double 295
All other lifts done at perscribed weight
Pr my clean and jerk
3 rounds for times
3:50
3:20
3:40
Session 2
Done
Emom took me about 3 min each round
PR?! Great work!
Session 2 first:
A) did 10ft HS walk to wall, SHSPU: 13/2/12/9 (weird 2nd round)
B) scaled to 1 legless rope climb per round
C) did my best 🙂
Session 1:
A) 115/125/135/140/145/150/150(f 2nd)/150(f 2nd)
B) 105/115/115
120/125/130
145/150/155/160/165(f jerk)/165f
Happy to clean 165, haven’t hit that in over a month
C) 4:28/3:41/3:49
lunges got better: 5/5/1/6/3, 12/8, 10/10
Nice work on those cleans!
Session 1 :
C. 3:17 , 3:12 , 3:52
happy with this, considering i suck at Assault Bike
Session 2.
A. HSPU : 17 , 12, 12 , 10.
This is an 11 rep pr on the total hspu.
B. RX . Did 3 sets bc of time . Still hurt very very had.
Great improvement on those HSPU!
Session 2:
A. Was intervals from session 1
Changed OH lunge to regular lunge due to wrist
30 cal AB + 20 BB lunge 135lbs
2:27, 2:44, 2:54
B. Did some chest accessories due to HSPU aggregating my wrist
3×12 w/40,30lbs
Incline flys
Dips
Incline press
C. Done
D. 10 min EMOM
20 unbroken Dubs for 5min
30 unbroken dubs for 5min
Session 1
A. 65/75/85/95/100/105/110/115#
B. HHC 80#
HHC+HC 90#
C&J 115#
C. 2:57/3:30/3:49
30 Cals on airdyne and 65#, I also did the lunges in front rack position to focus on keeping my back and core stable
no time for session 2, had school and my internship at my box this evening
Session two
Did the hspu thing
20/14/12/15 shspu with the death holds
Legless rope climbs from this morning made me sad so I decided to make up the six I didn’t finish in between sets of hsw
scaled walking lunge to kb ohwl. But even that felt hyperextended and trashy so did one set and went home to do rom wod
Going to adjust my schedule for these long class days so that I don’t feel like I’m on the walking dead every Tuesday
Be smart with your volume dude. Listen to your body. It seems to be telling you something
Trying 🙁 need more sleep
Session 1:
A. 105/115/125/135/145/155/165/165
B. 115/125/135
145/155/160
165/165/175(F Jerk)/170 (F Jerk)/165/165(85%)
C. 2:51/2:39/2:44 no assault bike so rowed
Session 2:
A. 3/5/5/5
B. 3:06/3:06/3:01/3:07/3:12 only did 1 legless rope climb each round
C. done
My long day at school today and coaching so only time for one session.
Session 1.
A1. 165/185/200/215/230/245/260/275
B1. 185/200/210(70%)
B2. 225/230/230
B3. 255/260/265/270/275/275(f) fatigued at this point
C. 3:20/3:58/3:47 Rx. Working weaknesses here OWL are terrible.
D. Hit up bullet proof shoulders and knees for some accessory
Love seeing you set aside time to look after those shoulders and knees
Session 1
Split jerk x 2 built to 117.5kg PR double
Hi hang x 3 all at 85kg
hi hang + hang all at 100 kg
Clean and jerk 110 – 115 was very tough today
Assault bike = OH Lunges 2:38, 2:41, 2:37 (used airdyne and did 45cal on it instead of 30cal)
S2
Handstand walk + handstand pushups: got 21, 20, 20, 14
Started the row and rope climbs: didnt time myself and had to stop after 3 sets as my elbow still isnt right and flared up a lot on the rope climbs
core all done.
Stay clear of any pulling that hurts your elbows until they feel better dude.
S1
Split Jerk x 2
Worked to 335
Hi Hang Clean x 3
255
Hi Hang + Hang Clean
285
Clean & Jerk
305-325
Assault Bike + OH Lunges
2:10 – 2:27 – 2:41
S2
HS Walk
Finally was able to hit all HS Walks right into the wall. Always struggle with that part.
Strict HSPU – 6/6/5/5
Row + Rope Climbs
2:40
2:46
2:49
3:03
2:54
Why not sub 2 on the assault bike lunge?
Aww man I was hoping these would be acceptable ?. I went hard on the bike and struggled with lunges. And I did this last today so all the HS work and jerks fatigued my shoulders again. I can’t catch up with my shoulder recovery.
My shoulders haven’t been recovered since December
??
Ye lots of overhead work which is definitely good for you 🙂
Long session today.
A. Split jerk 245/265/275/285/295/295/305/315
B. High hang 3x 210/225/235
C. High hang+ hang 245/255/280
D. Clean and jerk 300/305/315(missed jerk)/320/325(f)/325(f)
3 sets of assault bike and OWL. Rested 3mins in between.
1-2:22 2-2:37 3- 2:47
Had to break up the last two sets of lunges due to not having enough room to go unbroken. First set I did a weird circle didn’t like it.
Handstand work: first time doing handstand work. 10/9/7/5 need to get these back up.
Session 1:
A. 135,145,160,170,185,195,205,215
B. 140,140,150
165,175,185
200 (missed jerk),200,205,205,215,220
C. Skipped doing it in second session
Session 1- did a regular WOD today… part of a Gameday Qualifier 90/90- hip warm up Warm-up 2 Rounds NFT: 30 second wrist mobility 10 shoulder kips on the bar 10 baby makers 5 kick ups to handstand 10 barbell front rack transitions Gameday Championships qualifier #3 With a 15 minute running clock 8 min Rx 21-15-9 Thrusters (75/115) Toes to Bar 3:28- All thrusters UB, had to break up T2B, grip was going Clean Move immediately to: 7 minutes to find a- 2RM touch and go squat clean. You may not reset this bar at the bottom, it must… Read more »
Congrats on the Clean PR!!